Body Work: 1) Dips: 3 x 20 Reps, rest as needed 2) Barbell Bench Press: 3 x 20 Reps, rest as needed 3) Dips: 2 x 12 Reps, rest as needed 4) DB Bench Press: 3 x 15-20 Reps, 2-3 Min rest between sets 5) Decline Barbell bench: 3 x 20 Reps, 2-3 Min rest between sets [...]
Body Work: 1) Back squat: 20-15-10-5 Reps (increase off last week's numbers) Rest as needed 2) Machine leg presses: 4 x 20 Reps, rest as needed 3) Barbell front squat: 3 x 10 Reps, rest as needed 4) Seated leg extensions: 4 x 20 Reps, rest as needed 5) Hanging med ball hamstring curls: 4 [...]
Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this.. https://vimeo.com/193756013
Today is an active rest day for the program! Pick one of the following: Option 1: 30 Minute light jog, every 5 Min do 15 Air squats Option 2: 60 Minute yoga class Option 3: Light swim or row for 30 Min, every 5 Min do a 30 Second hollow hold and 10 Push-ups
Strength: 1) Cable reverse grip tricep pull down: 3 x 15 Reps Superset with Barbell curls: 3 x 15 Reps, rest as needed 2) BB skull crushers: 3 x 15 Reps, rest as needed Superset with Cable rope curls: 3 x 15 Reps, rest as needed 3) DB tricep kickbacks: 3 x 20 Reps, rest [...]
Strength: 1) Back extensions: 3 x 12 Reps, rest as needed 2) Wide grip pull ups: 3 x 15-20 Reps, rest as needed 3) Deadlift: 3 x 10 Reps, rest as needed 4) Cable seated row: 3 x 15-20 Reps, rest as needed Core Work: 3 Sets 30 Side crunches per side No rest between 3 [...]
Workout: For Time 5 Sets 20 Barbell box step ups (10 each leg, light) 20 Strict pull ups or Lat pull downs Endurance: 4 Rounds with pace 50/50 Mountain climbers 1:00 Jump rope 25 Straight leg raises
Workout: For Time 4 Rounds: 15 Dumbbell hang clean and squat 15 Burpees Endurance: 5-7 Rounds 2:00 Moderate-high pace cardio of choice 1:00 Hollow hold
Strength: 1) Barbell Overhead Press: 3 x 15 Reps, rest as needed 2) Barbell shrug: 3 x 15 Reps, rest as needed 3) DB lateral raise: 3 x 15 Reps, rest as needed 4) Barbell behind the neck press: 3 x 15 Reps, rest as needed 5) DB lying rear lateral raise: 3 x 20 [...]
Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this..
Today is an active rest day for the program! Pick one of the following: Option 1: 30 Minute light jog, every 5 Min do 15 Air squats Option 2: 60 Minute yoga class Option 3: Light swim or row for 30 Min, every 5 Min do a 30 Second hollow hold and 10 Push-ups
Strength: 1) Dips: 3 x 20 Reps 2) Barbell Bench Press: 3 x 20 Reps, rest as needed 3) Dips: 2 x 12 Reps 4) Incline DB Bench Press: 3 x 15-20 Reps, 2-3 Min rest between sets 5) Decline Barbell Bench Press: 3 x 20 Reps, 2-3 Min rest between sets 6) DB flys: 5 x 20 [...]
